One-Legged Wheel Pose

Instructions

1. 1Lie on your back with your knees bent, feet flat on the mat hip-width apart and close to your sitting bones.
2. 2Place your hands beside your ears, fingers pointing toward your shoulders, elbows pointing to the ceiling.
3. 3Press firmly through your hands and feet to lift your hips and crown of the head off the mat into full Wheel Pose.
4. 4Straighten your arms fully and broaden your collarbones, lifting your chest toward the ceiling.
5. 5Root down through your left foot and slowly extend your right leg upward, pointing through the toes.
6. 6Keep your hips level and your core engaged to prevent the pelvis from sagging on the lifted side.
7. 7Hold for 3-5 breaths, lower the right foot, rest briefly, and repeat on the other side.

Contraindications & precautions

• ⚠Spinal stenosis or herniated disc — the deep backbend combined with single-leg loading compresses the posterior spinal structures.
• ⚠High blood pressure or glaucoma — full inversions and deep backbends significantly raise intraocular and intracranial pressure.
• ⚠Recent wrist, elbow, or shoulder surgery — the full weight-bearing on the upper limbs in this pose strains healing tissues.